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Batırık Calories
Traditional Mersin salad made with bulgur, tomato, paste, spices, herbs; vegan and nutritious
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Batırık (200 g) has 220 calories. That works out to 110 calories per 100 g. It contains 43 g of carbs, 6.2 g of protein, 2.4 g of fat and 7.4 g of fiber. Its 44 µg of Vitamin K covers 37% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Batırık Nutrition Facts
Selected: 1 serving (medium) · 200 g
220
KCAL / 200G
Carbs
43g
· 16% DV
Protein
6.2g
· 12% DV
Fat
2.4g
· 3% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 11% · Fat 10%
Batırık nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 2.4 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 440 mg | 19% |
| Total carbohydrate | 43 g | 16% |
| Fiber | 7.4 g | 26% |
| Protein | 6.2 g | 12% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Batırık?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 220 kcal |
| 1 serving (extra small) | 60 g | 66 kcal |
| 1 piece (mini) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 120 g | 132 kcal |
| 1 cup (medium) | 180 g | 198 kcal |
| 1 piece (jumbo) | 250 g | 275 kcal |
| 1 serving (large) | 350 g | 385 kcal |
| 1 pack (large) | 400 g | 440 kcal |
| 2 serving (double) | 400 g | 440 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Batırık
What is Batırık?
Batırık is a traditional dish from Turkey’s Mersin region, made by kneading fine bulgur with tomato, pepper paste, herbs and seasonings. It can be served as a firm, shaped salad or loosened with cold water into a soupy version.
How do you make Batırık?
To make Batırık, moisten fine bulgur with tomato and paste, then knead it until tender. Mix in finely chopped onion, herbs and seasonings; shape it for a firm serving or add cold water for the soupy style.
Where does Batırık come from?
Batırık is especially associated with Mersin and nearby parts of southern Turkey. Recipes vary between towns and families, with some versions adding ingredients such as tahini, crushed peanuts or walnuts.
What ingredients are in Batırık?
Batırık is typically made with fine bulgur, tomato, tomato or pepper paste, onion, herbs and spices. Some regional recipes also include tahini or crushed nuts, so the exact ingredients depend on the local version.
How is Batırık different from kısır?
Batırık can be diluted with cold water and served with a soupy consistency, and some regional recipes include tahini or crushed peanuts. Kısır is usually served as a firmer, grainy bulgur salad rather than in a soupy form.
Is Batırık served dry or as a soup?
Batırık is served both ways. The firm version is shaped or plated like a bulgur salad, while the soupy version is thinned with cold water; the two styles share a similar bulgur-and-herb base.
What do you eat with Batırık?
Batırık is commonly eaten with fresh vegetables and leafy greens, such as lettuce, cabbage leaves or cucumber. The firm version can be wrapped in leaves, while the soupy version is eaten with a spoon.
Why is my Batırık too dry or hard?
Batırık can stay hard if the fine bulgur has not absorbed enough moisture before serving. Knead it thoroughly with the tomato mixture, then add water gradually until the bulgur softens and the dish reaches the texture you want.
Can you make Batırık ahead, and how should leftovers be stored?
Yes, you can prepare Batırık ahead, but adding fresh herbs and water closer to serving helps preserve its texture. Refrigerate leftovers in a covered container and eat them soon; do not leave the dish at room temperature for long.
Can Batırık be made without tahini?
Yes, Batırık can be made without tahini. Tahini is an addition in some regional recipes, not a requirement; the bulgur, tomato, paste, herbs and seasonings provide the dish’s familiar base.
Batırık Vitamins & Minerals
Vitamins
Vitamin K
44µg · 37% DV
Vitamin C
28mg · 31% DV
Vitamin A
240µg · 27% DV
B1
0.26mg · 22% DV
Minerals
Copper
0.26mg · 29% DV
Manganese
0.64mg · 28% DV
Phosphorus
136mg · 19% DV
Sodium
440mg · 19% DV
Potassium ⭐
420mg · 12% DV
Batırık Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Batırık
To burn the 220 calories in 1 serving (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Batırık?
Batırık is a traditional dish from Mersin and nearby parts of southern Turkey, made by kneading fine bulgur with tomato, pepper paste, onion, spices and fresh herbs. Recipes vary by household, and some versions include tahini. Depending on how much water is added, it can be served as a fairly dry salad or as a cool, spoonable dish.
Tangy, savoury and fragrant with herbs, it is usually eaten cold, especially in warm weather. Serve it with fresh vegetables or use lettuce or cabbage leaves to scoop it up. Bulgur gives batırık carbohydrates and fibre; it provides 3.7 g of fibre per 100 g. For a lighter meal, pair it with plenty of greens and keep added oil modest.
How Nutritious Is Batırık?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Batırık Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Batırık Contain Allergens?
Contains these allergens:
Which Diets Is Batırık Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Batırık Fat Profile
SATURATED
0.36g
MONOUNSATURATED
0.44g
POLYUNSATURATED
0.42g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.